Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that number by 2.5 And complete for time Incline, dumbbell bench press Build a heavy 12 Then one fire set of 20 Chest supported double dumbbell row Build a heavy 12 Then one fire set of 20 Double dumbbell strict press Build a heavy 12 Then one fire set of 20